Beller, the author of the new book, "Eat to Lose, Eat to Win," said whether you're thinking about losing weight or just improving your overall health, you may not be eating as lean and healthy as you think you are.

Scroll down to see the fiber rules, tips and recipes

Beller's philosophy is that people should keep it simple. She said there are many food that people think are healthy because they appear that way - either because of the color or because they're sold in a certain store.

She showed a bran muffin and vanilla soy latte. At first glance, it's a healthy enough breakfast, right?

According to Beller, the bran muffin doesn't have as much bran as you think. Sure, the muffin looks brown, but that probably comes from added molasses and caramel coloring. A check of the label showed the first ingredient was white flour. That means it's basically white bread that's been colored to look brown, she said. She added that the word "soy" sounds healthy, but the drink has a lot of sugar.

Another diet pitfall is automatic grazing. Beller said some people don't realize exactly what they're eating. For example, a busy mother may eat some pita chips with hummus (sounds healthy), then taste some mac and cheese while she's cooking.

Those bites amount to about half a turkey sandwich's worth of calories, Beller said.

Beller performed a food "autopsy" on two complete meals, breaking down the ingredients and re-making the meals to be healthier.

Food Autopsies

Breakfast Food Autopsy

Honey Bran Muffin: 440 calories and the carb equivalent of 4 1Ž2 slices white bread. The muffin is brown thanks to the added molasses, caramel color and just a touch of wheat bran. It contains high Fructose Corn Syrup and a laundry list of other ingredients. The sugar is the equivalent of eight lollipops and the fat equals 1 tablespoon of vegetable oil.

Not all sushi is bad. The secret lies in howyou order. First, request brown rice instead of white. Although it contains the same calories and carbs, it's more nutrient rich. With cut rolls, ask for "easy on the rice"-or, better yet, get hand rolls and hold the rice. You can request this even at the sushi counter at the grocery store. Then add a side salad. That's the difference between a "light dinner" and a "right dinner."

Total: 340 cal. This is a 300-calorie savings giving you more protein, antioxidants and satisfaction.

Try one of these:

2 "Hold the rice" hand rolls

8 Piece light on the rice Tuna Cut Roll (brown rice)

Side of mixed greens topped with a sprinkle of shelled edamame, side of ponzu dressing, side of white pickled ginger, a dollop of wasabi

FIBER RULES, TIPS AND RECIPES

Rule #1: You need 30 to 35g of fiber per day.

Think of it as your daily dose of detox that keeps you full, energized and your blood sugars leveled. It's also amazing in lowering your odds of getting breast cancer, diabetes, and heart disease. Skinny bonus points: emerging research suggests that every gram of fiber eaten, removes 7 calories, so eating 35 grams a day could knock about 245 calories off your daily intake.

Rule #2: Reality Check: Vegging out ain't enough.

You could eat salad and veggies until you literally turn green and you'd barely get 15g before midnight